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Week Three
True Reset 2021 Workout Videos
Complete all 3 sessions per week for 6 weeks - new sessions released weekly.
Step one: Warm Up
We recommend completing this guided warm up prior to each session.
Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.
Step two: Work Out!
Space your 3 sessions for week one out by completing one session only per day at your convenience.
Circuit 1.
3-4 sets
10 Front squats RPE 6-7
12 Close grip press RPE 6-7
12 Alpha row press
12 B/O y pulls*
Circuit 2.
3 rounds
8 Devil presses
16 Lateral jumps *
8 Half hollow rocks E/S
Training notes
*C1 - if your weights are too heavy to perform this movement substitute with ’12 prone WYs’
*C2 - there and back is 1 rep.
Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.
Circuit 1.
3-4 sets
12 RDL RPE 7
6 S/A Z press E/S
10 S/A B/O rows E/S
50m Suitcase carry E/S*
Circuit 2.
3 rounds
10 Front kicks*
20 Sumo high pulls
15 Bridge clamshells E/S
Training Notes
*C1 - Every 10kgs you carry reduces 10m from the total distance example ’20kgs in each hand equals 40kgs. Meaning I only need to execute 60m rack carry.
*C2 - If front kicks are too difficult to perform, substitute with ’30 mountain climbers’
Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.
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Circuit 1.
3-4 sets
8 Goblet B Squats E/S RPE 5
12 Tripod rows E/S RPE 6-7
10 Zottman curls
12 ALT GTOH
Circuit 2.
3 rounds
10 Lateral burpee jumps
14 Shoulder tap mountain climbers
18 Cossack squats
Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.
Step three: Cool Down
We recommend completing this guided cool down after each session.
Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.
